Name: Playbook - Lina Spansk - 21 DAY CHALLENGE. BACK & ABS!
Uploaded: 2021-01-18T11:45:24.436Z
Duration: 70 min
Description: 21 DAY CHALLENGE. BACK & ABS!

Claudia Saenz

Hello!
Weekend is soon over and here comes session nb 7 on my 21 DAY CHALLENGE! Hope you’re ready for a real back attack! Finishing off todays session with some abs! 💪🏽

For this session you don’t need any extra equipment with you! 

Good luck! 💗

Crosstrainer - stationary

Choose a wide-grip. Sit down with a straight back and both arms extended while holding the bar. Lean back around 30 degrees, pull down the bar to your chest. Concentrate on squeezing the back muscles once you reach the full contracted position. Slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat.

My weight: 30-35 kg.

Pulldown, Wide-grip

Lean against a bench with one knee and one arm. Start rowing with your other arm beside the bench. Make sure to keep your back straight. My weight: 20 kg's dumbbell
10+10/set

One-Arm Dumbbell Row

Make sure you keep your back straight. Squeeze and make sure you feel the contact in top position. 
My weight: 40 kg

Seated Row Small-Grip

Make sure to keep your back straight.
My weights: 40 kg

Standing Row Small-Grip

Cross your arms and grab the cables. Take a step back and start pressing your arms out in a straight line into a 180 degrees position, go slowly back into were your hands crossing, press back. 
Make sure you keep your back straight and your arms extended all the time, try the keep a "proud" position with your chest out!

Focus on the contact in the extended position.

Reverse Flyes - Cable Machine

Sit-Ups

For this exercise you need a rolling wheel. Start out from a kneeing position. Roll out as far as you can. Keep strong core during the whole movement. Roll back in up to kneeing position.

Abs - Ab roller

21 DAY CHALLENGE. BACK & ABS!

Jenna

Skye

Back & shoulders

Charlotte Kirkpatrick

First workout with you - awesome!!  Thx!!

Polina Vlahova

LEGS & BOOTY

Too long, boring and Too many exercises. Doing 8 rounds at 8 min is 64 minutes just the chest section. Doing the whole workout as written would have taken more than an hour. Maybe 2 hours.

Julia Bulova

Love it. Too bad I spent tons of  money and time on personal trainer before!

BARRYS CLASS - CHEST/BACK/ABS (High intense workout)

Isabella

Anika

21 DAY CHALLENGE. BOOTY 🍑

21 DAY CHALLENGE. Backattack!

Maii Poo

Renee Pink

Johanna

21 DAY CHALLENGE. Running intervals and abs!

Andreina Carvó

21 DAY CHALLENGE. High intense SHOULDERS DAY.

Molly O’Steen

You are the best! I loved this workout. My favorite so far. Thanks!

21 DAY CHALLENGE. LEGS & BUTT (my Barrys class)

Hits me right in the booty everytime, live it🍑❤️

Sarah St. Clair Norton

If you added some superset it would be perfect☺️

21 DAY CHALLENGE. BACK & ABS!

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